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0 Today’s…
Cardio Round 1…
Weights Round 1…
Abs…
To end the workout we are going to do 3 ab exercises for 4 sets each. Add weight where you can with these exercises. This will help to build a bigger and stronger core.
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
Treadmill
– 8 minute warmup run
Weights
– sitting dumbbell curls 4×12 (each arm)
– superset with dumbbell tricep extensions 4×12 (each arm)
– sitting hammer curls 4×12 (each arm)
– superset with one arm dumbbell tricep extensions 4×12 (each arm)
– one arm cable curls 4×12 (each arm)
– one arm cable tricep extensions 4×12 (each arm)
– dip machine 4×12
– superset with resistance band curls 4×12 (each arm)
Abs
– weighted toe touches 4×12
– weighted v-ups 4×10
– 30 sec0nd boat pose x4
Stretch it out and hydrate!
Less Intense Version:
Treadmill
– 8 minute warmup run
Weights
– sitting dumbbell curls 3×12 (each arm)
– superset with dumbbell tricep extensions 3×12 (each arm)
– sitting hammer curls 3×12 (each arm)
– superset with one arm dumbbell tricep extensions 3×12 (each arm)
– one arm cable curls 3×12 (each arm)
– one arm cable tricep extensions 3×12 (each arm)
– dip machine 3×12
– superset with resistance band curls 3×12 (each arm)
Abs
– toe touches 3×20
– v-ups 3×10
– 30 sec0nd boat pose x3
Stretch it out and hydrate!
Demo of Exercises:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
